Author / Rachel Koo

Prep: 30 min / Cook Time: 2.5 hr / Servings: 2-8

The perfect BBQ duo! Smokey, fall-off-the-bone ribs paired with a creamy dill potato salad! The secret is just a little time. 


Per Serving.
Calories: 897
Protein: 55 g
Carbohydrates: 52 g
Fat: 53 g

Ribs yield 2 servings. Potato Salad yields 8-10 servings


For the ribs

  • 3lb St Louis Style Spare Ribs
  • 1 cup BBQ Sauce of your choice (I used Good food for good – BBQ Sauce Classic)

Rib Dry Rub

  • Dry Rub
  • 3 tsp chili powder
  • 2 tsp paprika
  • 2 tsp garlic powder
  • 1/4 tsp cayenne
  • 1/4 tsp cumin
  • 1/4 tsp white pepper
  • Salt and Pepper

For the Potato Salad

  • 2lb Yukon Gold Potatoes
  • 1 Celery Stalks
  • 1/2 red onion – diced
  • 3 eggs hard boiled
  • 4 tbsp mayo (I used Primal Kitchen Mayo)
  • 1 tbsp mustard
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3 tbsp fresh dill


For the Ribs

Step 1: Preheat the oven to 275 degrees

Step 2: Remove the membrane of the ribs. This allows for maximum flavour and tender ribs

Step 3: Combine all dry rub ingredients in a bowl and rub all over the ribs

Step 4:  Wrap ribs in tin foil and place in preheated oven. Allow to cook for 2-3 hours or until tender

Step 5: Finish the ribs on the grill! Slather the ribs in your favourite BBQ sauce and grill the ribs until the sauce has caramelized

For the Potato Salad

Step 1: Bring a pot of water to a boil. Peel and cube potatoes. Place cubed potatoes in pot of water, sprinkle in salt. Cook until potatoes are tender, use a fork and potatoes should slide right off. Drain and allow to cool

Step 2: While potatoes are cooling, combine mayo, mustard, salt, pepper in a mixing bowl. Add in celery, onion, dill, chopped hard boiled egg, and potatoes

Step 3: For a creamier effect, take a handful of potatoes in a smaller bowl – mash and combine with the rest of the ingredients

Step 4: Taste test – add more salt/pepper/dill if desired

Step 5: Allow to cool a minimum of 30 minutes in the fridge to allow flavours to marry!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Bulking Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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Related Content

PODCAST: PA Radio Ep 559 – Just Tell Me What, When & How To Eat
BLOG: Tip The Scales In Your Favor by Rob Exline
RECIPE: One Pan Greek Style Chicken by Rachel Koo

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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